RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{9FAF1111-9651-436E-AFE1-75FF827AC3CB}https://10.40.239.129/blogs/2017/05/4-things-you-didnt-know-about-your-joint-health/4 Things You Didnt Know About Your Joint Health<p>If the warmer weather is making you eager to get outside and be active, you&rsquo;re not alone. This time of year, many people are re-focusing on some of their personal goals like living healthy, eating better, and losing some of those extra winter pounds. </p>
<p>Over the last several years the United States has seen an increase in obesity but we&rsquo;ve also seen an increase in the number of knee and hip replacement surgeries. In fact, by 2030, total knee replacement surgeries are projected to grow 673 percent to roughly 3.5 million procedures per year. </p>
<p>While you may not think too much about joint pain and its connection to nutrition, understanding the connection may help you and your joints live a longer, healthier, happier life. </p>
<h3>Here are four things to know about your weight and how it relates to joint health. </h3>
<ol>
<li><strong>For every pound of body weight there are four pounds of pressure at the knee and three pounds of pressure at the hip. </strong>For example, an increase of five pounds in your total body weight results in an extra 20 pounds of pressure on your knee and 15 pounds of pressure on your hip. Our bones and joints are meant to take a lot of pressure, but only to a point. Excessive weight means you wear your hips and knees out faster. We want to make sure we&rsquo;re keeping our bones and joints strong, and reaching a natural, healthy weight will increase your bone and joint health. </li>
<li><strong>Motion is lotion</strong>. Most of us know how important being active is to our health, but did you know that being active will decrease stiffness and soreness, while increasing your mobility? Overall, the more you move, the better you feel. There&rsquo;s a reason exercise is recommended by most healthcare providers. </li>
<li><strong>Move it or lose it</strong>. Movement is not only important for strength and mobility in our joints, but also for our overall bone health. The stress you apply to your bones during movement or exercise makes your bones stronger overall. Both vitamin D and calcium are also key building blocks for healthy bones. </li>
<li><strong>Reduce inflammation</strong> <strong>by eating well</strong>. Eat less foods that cause inflammation, such as refined, processed, high-sugar and high-fat products and eat more anti-inflammatory foods like vegetables, fruits, and heart-healthy fats found in things like salmon, nuts, and seeds. </li>
</ol>
<p>As far as joint replacements go, your new joints will last longer if you&rsquo;re healthy and active. You don&rsquo;t necessarily need to lose a lot of weight before a joint replacement. Outcomes are best if you&rsquo;re well-nourished before and right after your surgery. You can slowly work on losing weight after surgery.</p>Fri, 26 May 2017 00:00:00 -0600{055FF57F-A515-4D11-95F2-B41ECC2C9746}https://10.40.239.129/blogs/2017/05/grill-well-with-sweet-grilled-fruit-kabobs/Grill Well with Sweet Grilled Fruit Kabobs<p>Having <a href="https://intermountainhealthcare.org/health-information/health-library/type-2-diabetes/" target="_blank">prediabetes</a> does not mean you have to remove these foods from your diet. It simply means to be mindful, think about what you&rsquo;re eating, and make small changes over time.</p>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2017/05/5-lifestyle-changes-help-reverse-prediabetes/">5 Lifestyle Changes You Can Make to Help Reverse Prediabetes</a></p>
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<p>With BBQ season in full swing, adding fruit to the grill is the perfect side dish or dessert to complement any of your BBQ creations!</p>
<h3>Ingredients</h3>
<ul>
<li>3 peaches, cut in quarters, pit removed</li>
<li>1 pint of strawberries, each cut in quarters or in half (depending on size), stems removed</li>
<li>1 pineapple, cut into wedges (without the skin or core)</li>
<li>Small, seedless watermelon, cut into 2&rdquo; x 2&rdquo; chunks</li>
<li>4 kiwis, skin removed, cut into quarters</li>
<li>Medium lemon, cut into segments for juicing</li>
<li>&frac14; cup sugar</li>
<li>2 tablespoons cinnamon</li>
<li>1 teaspoon star anise powder, ground finely</li>
<li>1 cup olive oil</li>
<li>1 bag of large marshmallows (optional)</li>
</ul>
<h3>Instructions</h3>
<ol>
<li>Pre-heat grill on medium-high.</li>
<li>Season grates with oil to prevent sticking.</li>
<li>Wash all fruit thoroughly before placing on cutting board.</li>
<li>Cut fruit into appropriate sizes to fit onto wooden or metal skewers. Remove all pits, seeds, and the pineapple core.</li>
<li>In a mixing bowl, combine olive oil, juice from lemon, sugar, half of cinnamon, and half of star anise powder. Mix thoroughly with a whisk.</li>
<li>Gently place fruit pieces into oil, sugar, and spice mixture. With clean hands, coat each piece thoroughly.</li>
<li>Remove fruit and place on clean cotton towel or paper towel to remove any excess oil. Refrigerate until the grill has been pre-heated.</li>
<li>Place fruit and large marshmallows (optional) in an alternating pattern on the skewers.</li>
<li>Reduce grill heat to low and add fruit skewers.</li>
</ol>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2017/05/2-food-safety-tips-for-backyard-barbeques/">2 Food Safety Tips for Backyard Barbeques</a></p>
</div>Thu, 25 May 2017 00:00:00 -0600{DE032546-585C-41A8-9CF4-916B647FD0FE}https://10.40.239.129/blogs/2017/05/how-i-live-well-rowing/How I LiVe Well: Meghan Saunders<p>It was easy, I heard about rowing, I went to the Great Salt Lake learn to row day and there was no looking back.</p>
<p>Once I gave rowing a try, I was instantly hooked. I've never loved running, (unless it involves a soccer ball) but was always looking for a good aerobic outlet. Rowing proved to be an incredible full body workout, full of technique and skill, with little impact on my body. Because of its low impact nature, it&rsquo;s a sport I can continue doing as I age and that&rsquo;s very important to me.</p>
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<p>Rowing not only is it a great workout, but a great community. I've met friends with a variety of backgrounds through rowing. And as I have traveled for work and pleasure, I've reached out to and joined rowing clubs in those places, allowing me to row in different parts of the globe.</p>
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<p>RELATED: <a href="http://Intr.mn/YGjp30c13xT">The Secret Sauce to Living Well</a></p>
</div>
<p>Through rowing, I get a great workout whilst being able to meet new people, see new places, enjoy nature, relax and rejuvenate. For me a new love was taking a chance on whim to learn something new - it&rsquo;s helped me live well in the most complete sense. &nbsp;</p>
<p>Are you ready to get outside and LiVe Well? Sign up for the LiVe Well newsletter <a href="https://intermountainhealthcare.org/c/LiVe-Well-Signup/">HERE.</a></p>Wed, 24 May 2017 00:00:00 -0600{CC49C28E-4456-45F2-9A93-3A634C2E154C}https://10.40.239.129/blogs/2017/05/benefits-and-risks-of-exercising-while-youre-pregnant/Benefits (and risks) of Exercising While You&#39;re Pregnant<p>If your pregnancy is normal, you should be able to continue exercising until you deliver your baby. However, pregnancy isn&rsquo;t the time to lose weight or begin a strenuous exercise routine. Knowing how to exercise during pregnancy &mdash; and when to stop &mdash; will empower you to keep moving, even when pregnancy makes you tired or sick. That&rsquo;s important because moving during your pregnancy has several benefits for you and for your baby. </p>
<h2>Benefits of Exercising While Pregnant</h2>
<p>Although you might have a hard time bending over to lace up your running shoes, working out during pregnancy may make it easier to lace up those shoes after your baby is born. Pregnant women who participate in regular activity are <a href="http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/">fit throughout their pregnancy, have an easier labor experience</a>, and get back into shape after pregnancy faster than women who don&rsquo;t work out. Other benefits you may experience from working out while pregnant: </p>
<ul>
<li>Reduced swelling and bloating</li>
<li>Fewer backaches</li>
<li>Improved sleep</li>
<li>Better muscle tone and endurance</li>
<li>Prevention (or better control) of gestational diabetes</li>
<li>Improvement in mood and energy levels</li>
</ul>
<h3>If you&rsquo;re already exercising, can you keep your routine?&nbsp;</h3>
<p>You were exercising regularly before pregnancy and now you want to know if you can keep doing the exercises you love. The answer in most cases is yes. Your body should already be accustomed to the types of exercise you were doing. </p>
<p>While most exercise is fine, there are some workouts you should stop or avoid. They include any activity where you could fall or suffer abdominal trauma. You should also avoid activities that require a lot of jumping or bouncing, waist-twisting motions, bouncing while stretching, holding your breath for long periods of time, and exercising in hot or humid conditions. Additionally, while weight-lifting and strength-training are beneficial, pregnancy isn&rsquo;t the time to try reaching your maximum lifting capacity or body-build. Most importantly, your workouts shouldn&rsquo;t leave you exhausted. A good rule of thumb for intensity level while exercising is to make sure you can speak simple phrases without feeling like you&rsquo;re gasping for air.</p>
<h2>9 Safe Pregnancy Exercises</h2>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/xVA5IxenD-k?rel=0&amp;showinfo=0" frameborder="0"></iframe>Wed, 24 May 2017 00:00:00 -0600{9AA11711-4F94-4803-A837-7CC709294193}https://10.40.239.129/blogs/2017/05/breast-reduction-what-you-should-know-before-surgery/Breast Reduction What You Should Know Before Surgery<p>Overly large breasts can cause health and emotional problems as the weight of excess breast tissue can impair one&rsquo;s ability to lead an active life. The emotional discomfort and self-consciousness often associated with having large breasts can be as important an issue as the physical discomfort and pain. </p>
<p><strong>Breast reduction,</strong> also known as a reduction mammoplasty, removes excess breast fat, glandular tissue and skin to achieve a breast size more in proportion with a patient's body, while also alleviating discomfort. If a breast reduction is right for you, a physician will perform an initial consult and physical exam to take breast measurements and discuss goals and expectations. It is important to discuss current medications, vitamins, herbal supplements, alcohol, tobacco and drugs, previous surgeries, family history of breast cancer and results of any mammograms or previous biopsies. </p>
<p>The physician will also discuss possible risks from a breast reduction, which include general risks of surgery as well as:</p>
<ul>
<li>Changes in nipple or breast sensation, which may be temporary or permanent</li>
<li>Breast contour and shape irregularities</li>
<li>Skin discoloration, permanent pigmentation changes, swelling and bruising</li>
<li>Damage to deeper structures such as nerves, blood vessels, muscles and lungs</li>
<li>Breast asymmetry</li>
<li>Fluid accumulation</li>
<li>Excessive firmness of the breast</li>
<li>Potential inability to breastfeed</li>
<li>Potential loss of skin/tissue of breast where incisions meet each other</li>
<li>Potential, partial or total loss of nipple and areola </li>
<li>Death of fatty tissue (fat necrosis)</li>
</ul>
<h2>Should I get a breast reduction?</h2>
<p>Breast Reduction is a good option for patients who:</p>
<ul>
<li>Are physically healthy</li>
<li>Have realistic expectations</li>
<li>Don&rsquo;t smoke</li>
<li>Are bothered by feeling that their breasts are too large</li>
<li>Have breasts that limit physical activity</li>
<li>Experience back, neck and shoulder pain caused by the weight of their breasts</li>
<li>Have shoulder indentations from bra straps</li>
<li>Have skin irritation beneath the breast crease </li>
</ul>
<h3>Breast Reduction Surgical Procedure </h3>
<p>Patients will get a baseline mammogram before surgery and another one after surgery to help detect changes in the breast tissue. </p>
<p>Breast reduction surgery is usually performed under general anesthesia through surgical removal of the excess fat, glandular tissue and skin via incisions on the breasts. In some cases, excess fat may also be removed through a combination of incision and liposuction, or even liposuction alone if breast size is largely due to fatty tissue and excess skin is not a factor.</p>
<p>There are several incision techniques for breast reduction surgery such a circular pattern around the areola, a keyhole pattern around the areola with a vertical line or an inverted anchor shape pattern. The size and shape of the breast, along with the preoperative discussion with the surgeon will determine which pattern will be used.</p>
<p>Whichever pattern the surgeon chooses, the incision lines that remain are visible and permanent scars, although usually well concealed beneath a swimsuit or bra. After the incision is made, the nipple (which remains tethered to its original blood and nerve supply) is then repositioned. The areola is reduced by excising skin at the perimeter, if necessary.</p>
<p>Underlying breast tissue is reduced, lifted and shaped. Occasionally, for extremely large pendulous breasts, the nipple and areola may need to be removed and transplanted to a higher position on the breast in a free nipple graft.</p>
<p>The incisions are then brought together to reshape the now smaller breast. Sutures are layered deep within the breast tissue to create and support the newly shaped breasts; sutures, skin adhesives and/or surgical tape close the skin. Incision lines are permanent, but in most cases will fade and significantly improve over time.</p>
<h3>Recovery Time for Breast Reduction</h3>
<p>After a breast reduction procedure is complete, dressings or bandages will be applied to the incisions. An elastic bandage or support bra can minimize swelling and support the breasts as they heal.</p>
<p>A small, thin tube may be temporarily placed under the skin to drain any excess blood or fluid that may collect.</p>
<p>Most <strong>breast reduction</strong> patients can go home the same day as surgery, but some may be kept overnight for observation and pain control. It is important that the surgical incisions are not subjected to excessive force, abrasion, or motion during the time of healing.</p>
<p>Many health insurance plans cover breast reduction surgery. The plastic surgeon may need to obtain authorization from an insurer for the surgery. This may require a letter and the submission of photographs.</p>Tue, 23 May 2017 00:00:00 -0600{7F571A06-47EC-4620-A5A5-AC98AD4873E9}https://10.40.239.129/blogs/2017/05/prediabetes-101-and-how-to-get-rid-of-it/Prediabetes 101 and How to Get Rid Of It<p>The disease is where your body has a hard time keeping blood sugars under control which damages the organs in your body.&nbsp; Most of the time, before diabetes develops, you can catch it early by being diagnosed with something called Prediabetes.&nbsp; There is a silver lining with a prediabetes diagnosis because it can almost always be treated without medications and if successful, you can avoid diabetes with all its complications.</p>
<p>Prediabetes is usually diagnosed with a blood test called a Hemoglobin A1c and most clinics can check it with a simple finger stick blood test that takes ten minutes to run.&nbsp; The A1c tells us how high the blood sugars have been over about three months.&nbsp; Prediabetes is an A1c between 5.7 percent and 6.4 percent but diabetes is anything above 6.4 percent and most likely will need medications. </p>
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<h3 style="padding-left: 15px; padding-right: 15px;">Are You At Risk for Prediabetes?</h3>
<p style="padding-left: 15px; padding-right: 15px;">Take our free, interactive quiz to see if you're at risk for prediabetes and learn what you can do about it.</p>
<p style="padding: 0px 15px;"><a class="button green-button" href="https://ebu.intermountainhealthcare.org/livewell/prediabetes/">Take the Prediabetes Quiz</a></p>
</div>
</div>
<p>&nbsp;</p>
<p>There are many risk factors for prediabetes including obesity (a BMI of over 35), strong family history of diabetes, high blood pressure, and high cholesterol.&nbsp; If you have any of these, then I&rsquo;d recommend getting checked at your next annual physical exam.</p>
<p>Preventing and treating prediabetes is easy to discuss but takes a lot of work to achieve.&nbsp; The best thing to do is to find a good practitioner to set up a successful treatment plan with frequent follow-ups.&nbsp; At our clinic, our patients spend time with their provider setting up treatment plan and then have education and guidance with a care manager nurse.</p>
<p>The first concept of treatment is to find a healthy diet that works for you and gets you to a healthy weight.&nbsp; The key is choosing healthy food choices that are affordable, tasty, and easy to order/prepare.&nbsp; There are endless tips on which types of diet are best but many studies find the Mediterranean Diet very successful.&nbsp; This diet is high in fresh fruits, legumes, vegetables, lean meats like fish, healthy oils, and there are many recipes online.&nbsp; The goal is healthy carbs and calories that result in a healthy weight.</p>
<p>The second concept is a very active lifestyle and exercise.&nbsp; Staying active is very important and little things like counting steps or taking the stairs goes a long way.&nbsp; However to achieve weight loss and treat prediabetes, high intensity exercise for 20-30 minutes is best.&nbsp; This requires finding a form of exercise that is fun and fits in your schedule.&nbsp; A good idea is to multitask exercise with something else such as spending time with your loved ones.</p>
<p><strong>RELATED</strong>:&nbsp;<a href="https://intermountainhealthcare.org/blogs/2017/05/simple-home-exercises-to-help-fight-prediabetes/" target="_blank">Simple Home Exercises to Help Fight Prediabetes</a></p>
Prediabetes is very treatable with non-medication interventions like healthy food choices and daily exercise.&nbsp; This way, you can avoid all the complications of diabetes.&nbsp; It usually takes setting up a good treatment plan with your healthcare team with consistent follow up.&nbsp; Once prediabetes is treated, then you also reap all kinds of secondary benefits such as having more energy, higher moods, and overall better health.Tue, 23 May 2017 00:00:00 -0600{C4AD7A16-BDCB-41DB-B362-8B2FBDC56668}https://10.40.239.129/blogs/2017/05/memorial-day-blog/Memorial Day Display Honors Fallen Service Members<p>McKay-Dee Hospital is honoring Utah fallen military service members with a display in the main lobby until May 31. The Utah Fallen Service Members Boot Display, created by a local non-profit, Operation Hero, features combat boots with each one representing a Utah service member that has passed away while in service since September 11, 2001. Currently, the display features 240 boots.</p>
<p style="text-align: center;">
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</p>
<p>Operation Hero was founded by Antionette Stapley in honor of her husband, US Army 1st Sergeant Tracy Stapley, who passed away on July 3, 2013, during deployment in Qatar.</p>
<p>
</p>
<p>"To continue in his legacy of giving back, I started Operation Hero to give back to organizations that have helped us," Antionette says. "I felt that our state and community needed to be aware of how many service members we&rsquo;ve lost. Most importantly, the display helps us to remember these brave men and women on Memorial Day and each day.&rdquo;</p>
<p>
</p>
<p>Each boot is displayed with an American Flag, branch flag, nametag, and some boots may have a photo. Families have been given the opportunity to write a brief bio about their loved one. Some boots have been personalized by the families with paintings, drawings, pins, and messages.</p>
<p>
</p>
<p>The Utah boot display began in 2016 at the Hill Air Force Base Air Show. A national boot display includes all 7,600 members that have been lost since 9/11.</p>
<p>
</p>
<p>&ldquo;This means a lot,&rdquo; says retired Sargent Josh Hansen, cofounder of Continue Mission, a local non-profit that helps to improve mental health and prevent suicide among veterans. &ldquo;I lost six men in our battailian. One of the boots here is a veteran and one of these men. I was his squad leader. It&rsquo;s difficult and it takes a toll on us.&rdquo; </p>
<p>
</p>
<p>Josh recommends that service members register with the <a href="https://www.va.gov/" target="_blank">US Department of Veteran Affairs (VA)</a>, which offers support, including mental health testing for depression and PTSD. He emphasizes the importance of connection with other veterens and being active outdoors through an organization like Continue Mission. Josh was recently featured in former President George W. Bush&rsquo;s book <a href="http://www.today.com/video/portrait-of-courage-sergeant-josh-hansen-880309827788" target="_blank">&ldquo;Portraits of Courage.&rdquo;</a></p>
<p>
</p>
<p>&ldquo;Let&rsquo;s not forget those that Memorial Day is for those that have fallen for our country,&rdquo; Josh adds. &ldquo;They&rsquo;ve made the ultamite sacrifice for our freedom.</p>
<p>
</p>
<p>You can connect with <a href="https://www.facebook.com/1SGTracyStapley/?fref=mentions" target="_blank">Operation Hero </a>and <a href="https://www.facebook.com/pg/continuemission/about/?ref=page_internal" target="_blank">Continue Mission</a> on their Facebook pages. </p>
<p>
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<p>
RELATED: <a href="https://intermountainhealthcare.org/blogs/2016/11/exposing-the-myths-of-ptsd/">Exposing the Myths of PTSD is the First Step Toward Recovery</a></p>
</div>Tue, 23 May 2017 00:00:00 -0600{5C92809B-A525-4F63-9B8A-99F82EEDC680}https://10.40.239.129/blogs/2017/05/a-bright-future-lies-ahead-for-liver-transplantation/A Bright Future Lies Ahead for Liver Transplantation<p>We&rsquo;re living in one of the most exciting times in liver transplantation. A universal cure is now available for the previously often fatal disease of hepatitis C, and living donors are now commonly stepping up to save both children and adults. However, in spite of these wonderful achievements even greater advancements are ahead.</p>
<p>This week, the latest and highest-impact research in liver transplantation is being presented in Prague, Czech Republic. More than 1,700 experts from a variety of medical fields affiliated with liver transplantation are gathering to share their latest research and clinical outcomes. They&rsquo;re presenting innovative approaches to common problems, and the new knowledge they&rsquo;re sharing will change the way medicine is practiced in the field for years to come. Discussions about these new discoveries will generate an important dialogue on research that will follow.</p>
<p>One of the most anticipated elements of the 2017 Joint International Congress of the <a href="https://ilts.org/">International Liver Transplantation Society</a>, the <em>European</em> <em>Liver and Intestine Transplant Association</em>, and the Liver Intensive Care Group of Europe is the late-breaking abstract session, where the latest and most significant research findings are shared for peer review.</p>
<p>Some of the key studies slated for presentation at the conference include:</p>
<ul>
<li>Identifying patients who will do better or worse after transplant for liver cancer &mdash; and, with this knowledge, where we must focus our attention in the future.</li>
<li>Being able to expand the potential donor pool of organs for liver transplantation by using newly developed tests and technologies like ex-vivo perfusion.</li>
<li>Identifying patients with severe alcoholic liver disease who might be suitable for liver transplantation and who aren&rsquo;t a candidate.</li>
<li>The impact of treating patients with the most severe liver disease due to hepatitis C before transplant with a view to preventing transplant in some while not committing others to <a href="https://en.wikipedia.org/wiki/Model_for_End-Stage_Liver_Disease">Model for End-Stage Liver Disease</a> purgatory.</li>
</ul>
<p>Intermountain Medical Center&rsquo;s Liver Transplant Program is among the institutions presenting late-breaking research. Others include King&rsquo;s College Hospital in London, University Hospital RWTH in Aachen, Germany, Asan Medical Center in Seoul, Korea, and St. James Hospital in Dublin, Ireland.</p>
<p>This year&rsquo;s conference will be the largest in history and brings together doctors, nurses, anesthesiologists, surgeons, infectious disease physicians, radiologists, and several other subspecialties from more than 80 countries who are involved in helping patients overcome liver disease and live the healthiest life possible after liver transplantation.</p>
<p>As a transplant hepatologist, this meeting will be an invaluable experience for me, and for my patients. I look forward to presenting daily updates and gaining new knowledge. More importantly, I hope to project where new advancements in liver transplantation are taking us, and in particular I look forward to gaining insights into the bioartificial future of printing and growing organs. Be watching for further updates!</p>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/69h8_lKquUw?rel=0&amp;showinfo=0" frameborder="0"></iframe>Mon, 22 May 2017 00:00:00 -0600{E1B4A285-1FFC-44F7-9DE1-72C145EC0797}https://10.40.239.129/blogs/2017/05/how-do-i-control-my-portion-sizes/How Do I Control My Portion Sizes?<p>When your stomach is empty, it can hold about one cup of food, and it can stretch to hold four or more cups. But just because your stomach can stretch that far doesn&rsquo;t mean it needs to. Becoming familiar with portion sizes gives you a good starting point for controlling your weight. </p>
<p>While measuring and weighing your food is the best way to control portion sizes, you can use common household items to estimate healthy portions. You can adjust your intake up or down based on your personal needs, your hunger, and cues about when you&rsquo;re full. </p>
<p><img alt="Infographic: How to Control Portion Sizes" src="/~/media/Images/Modules/Blog/Infographics/infographic-control-portion-sizes.jpg" style="width: 100%; max-width: 1200px;" /></p>
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<p>
Recommended for you: <a href="https://intermountainhealthcare.org/blogs/2013/04/healthy-snacks-at-work/">Healthy Snacks at Work</a></p>
</div>
<h2>Six Household Items to Help with Portion Sizes </h2>
<ol>
<li><strong>Baseball &ndash;</strong> a baseball is about one cup and can be used to measure fruits, vegetables, pasta, French fries, and yogurt.</li>
<li><strong>Light bulb &ndash;</strong> This is about a half cup, good for estimating portions of beans/lentils, potatoes, rice, ice cream, and grapes.</li>
<li><strong>Deck of cards &ndash;</strong> About 3 ounces, which is a good portion size for meat or a piece of cake.</li>
<li><strong>Golf ball &ndash;</strong> (about a quarter of a cup) &ndash; this is a good frame of reference for things like sour cream, dried fruit, or nuts.</li>
<li><strong>Floss dispenser (or 2-inch square) &ndash;</strong> This size is a great starting point for sweets like chocolate and brownies</li>
<li><strong>Poker chips &ndash;</strong> 1 poker chip is about 1 Tbsp and is a great way to eyeball portions for peanut butter, salad dressing, mayonnaise, butter, and oil</li>
</ol>
<p><strong>Dietician Ali Spencer explains how these common items around your house can help with portion sizes.</strong></p>
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<iframe width="560" height="315" src="https://www.youtube.com/embed/iWeWc8ro_NM?rel=0&amp;showinfo=0" frameborder="0"></iframe>Mon, 22 May 2017 00:00:00 -0600{81DF0776-521F-4F2D-A88B-DCD4D143AC82}https://10.40.239.129/blogs/2017/05/moles-what-to-look-for-and-when-to-worry/Moles: What to Look For and When to WorryMoles are mostly determined by genetics, though <a href="https://intermountainhealthcare.org/blogs/2014/04/9-tips-to-prevent-skin-cancer">sun exposure and tanning bed</a> use can cause you to form new moles or make your existing moles darker. Moles may also change during puberty and pregnancy, as well.
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<h2>Different Types of Moles</h2>
<p>Moles are generally small, pigmented spots on the skin. Moles come in many shapes, sizes and colors. Moles can be raised off the skin or flat. There is a huge variety in the types of moles that a person can have. Moles are classified generally into the following categories:</p>
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<li><strong>Congenital moles.</strong> Moles that are present at birth are called congenital moles. Congenital moles are categorized by their size: small, medium and large. Only large congenital moles (greater than 20cm in size) have a significantly increased risk of turning into a skin cancer.</li>
<li><strong>Acquired moles.</strong> Most moles are acquired, meaning they develop after birth. They are typically smaller than a pencil eraser and have even pigmentation and a symmetrical border. Most acquired moles will not develop into a skin cancer.</li>
<li><strong>Atypical moles. </strong>Atypical moles (also called dysplastic nevi) have asymmetrical, irregular borders and often have multiple colors. The pigmentation is often uneven and they can have focal darker areas. Multiple atypical moles can run in families. The more atypical moles that you have, the higher your risk of skin cancer.</li>
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<p>&nbsp;<img height="368" alt="Abnormal Mole" width="655" src="/~/media/Images/Modules/Blog/Posts/2017/05/Abnormal Mole.jpg" /></p>
<h3>When to See Your Doctor About Your Mole</h3>
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<p>It is important to consult your doctor about any suspicious moles, as these lesions may represent malignant melanoma, a life-threatening type of skin cancer&nbsp;</p>
<p>Examine your skin every month or two to look for any new or changing moles. If you have a family history of atypical moles or skin cancer or you have numerous moles, you may benefit from seeing a dermatologist for regular skin checks.</p>
<p>When you examine your moles, remember the ABCDEs of melanoma. If you notice any of the following, consult your doctor or dermatologist:</p>
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<p><strong>A for asymmetry:&nbsp;</strong>A mole in which one half of the mole does not look like the other half</p>
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<p><strong>B for irregular border:&nbsp;</strong>A mole with a poorly defined or scalloped border </p>
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<p><strong>C for varied color:&nbsp;</strong>A mole with multiple shades of black, brown, white, red and/or blue</p>
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<p><strong>D for large diameter:&nbsp;</strong>A mole that is larger than a pencil eraser in size</p>
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<p><strong>E for evolving:&nbsp;</strong>A mole that is changing in size, shape or color </p>
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<p><strong>New moles:&nbsp;</strong>A new mole that develops, especially if it appears after your 30s</p>
<p><strong>Bothersome moles:&nbsp;</strong>A mole that bleeds, itches or is painful</p>
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<p>RELATED: <a href="https://intermountainhealthcare.org/blogs/2013/05/skin-cancer-basics/">Skin Cancer Basics</a></p>
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<h3>Removing a Mole</h3>
<p>Most moles are harmless. However, if your dermatologist is concerned about one of your moles or you want a mole removed, this can usually be done easily in the clinic.</p>
<p>To remove a mole, your dermatologist will numb the area around the mole and shave or cut it off. Sometimes a few stitches are required. The tissue will be sent to a laboratory to confirm it is not cancerous.</p>
<p>Keep an eye on your moles. The earlier a skin cancer is detected, the easier it is to be treated.&nbsp;</p>
</div>Fri, 19 May 2017 00:00:00 -0600